Kirbie's Cravings

3 Ingredient Flourless Banana Muffins (No Flour, Sugar, Butter, or Oil)

These flourless banana muffins are a quick and easy snack or breakfast. They don’t contain any flour, butter, oil, or added sugar. The batter can easily be mixed in a blender or food processor and the muffins are ready in less than 30 minutes.
a stack of three muffins.

These mini muffins are a sweet and easy treat. I like making a batch ahead of time and eating them throughout the week.

Ingredients

  • Overripe Bananas
  • Peanut Butter (or almond butter or cashew butter)
  • Egg

Overripe bananas: This recipe works best with overripe bananas. Overripe bananas are sweeter and have a more intense banana flavor. While the recipe will work with just ripened bananas, you won’t really taste the banana flavor as much and your muffins won’t be as sweet.

Peanut butter: This recipe can be made with most nut butters. If you like peanut butter, then I recommend using peanut butter for a banana and peanut butter flavored muffin. If you prefer more banana flavor and less nut flavor, I recommend using almond butter or cashew butter. I used natural unsweetened nut butter but I think regular nut butter (the no-stir kinds that are processed with oils) should also work. If you need a nut-free alternative, sunflower seed butter also works (I recommend SunButter brand.)

Muffin Texture

These muffins don’t have the same texture as typical muffins. Much like a classic flourless cake, they have a much tighter crumb. They remind me almost of a bread pudding because they are quite moist. However, they are so full of sweet banana flavor that they are very enjoyable and I don’t mind that they aren’t as fluffy and light as regular muffins. If you are looking for a more classic muffin texture, you can add some baking powder to the recipe (more on that below).
half a muffin in a muffin liner.

Variations

I tested several batches of these muffins and enjoyed almost all of them. With a few little tweaks you can change these muffins to suit your personal preferences:

  • Add 1 tsp baking powder to the batter. This will make the muffins rise more and have a lighter, airier texture.
  • Reduce the banana puree to 1/3 cup. This will allow the muffins to taste more like peanut/almond/cashew butter, with only a very mild banana flavor.
  • Add 2 tbsp of sugar or 1/3 cup mini chocolate chips. The muffins are sweet but not super sweet. If you prefer sweeter muffins you can add a little sugar to the batter or add chocolate chips.

muffins lined up in rows.

More Easy Flourless Muffin Recipes

3 Ingredient Flourless Banana Muffins

Servings: 16 muffins
Prep Time: 5 minutes
Cook Time: 13 minutes
Total Time: 18 minutes
Course: Breakfast, Snack
Cuisine: American
These flourless banana muffins are easy to make and make a great snack or breakfast. They don't contain any flour, butter, oil, or added sugar.
5 from 2 votes

Ingredients

  • 1/2 cup (118 g) pureed overripe bananas slightly more than 1 large banana
  • 1/2 cup (128 g) creamy natural peanut butter (or almond or cashew butter)
  • 1 large egg

Instructions

  • Preheat oven to 350°F. Line 16 mini muffin molds with mini muffin liners.
  • Add all ingredients into a blender or food processor. Blend until uniform and smooth. Batter will be very thick.
  • Add batter into muffin liners, filling them about 3/4 full. If you want your muffins popping a lot over the top of the muffin liners, then fill them all the way to the top of the muffin liners.
  • Bake for about 13-15 minutes or until muffins are puffy and when you press down on the surface, they bounce back. Let muffins cool before serving. As muffins cool, they will sink down slightly. If muffins sink down too much, they may need longer baking time.

Notes

  • These muffins have a tight crumb and are very moist. If you prefer a lighter muffin, you can add 1 tsp baking powder to the batter. For more variations, see "Variations" section of the post.
  • Because these muffins don't rise as much as your typical muffins, they work better as mini muffins.
  • For a nut-free substitute, you can use sunflower seed butter. 
  • Make sure to use overripe bananas. They are sweeter and have a more intense banana flavor. You will not taste the banana flavor as much if you use just ripened bananas.
  • The muffins are lightly sweet if you use overripe bananas. However, if you prefer even sweeter, please see post for how to make muffins sweeter.
  • I used natural unsweetened peanut butter for the muffins in the photos. If you don't like a strong peanut butter flavor, I recommend using almond or cashew butter.
  • I have only tested this with natural nut butters but I think it will also work with regular nut butters (the no-stir kinds that are processed with oils).
  • Estimated nutrition is calculated using unsweetened natural peanut butter.
  • I used this Wilton mini muffin pan* and these mini muffin cups*.
  • *This product link is an affiliate link. This means I earn a small commission from qualifying purchases (at no extra charge to you).

Nutrition

Serving: 1muffin, Calories: 59kcal, Carbohydrates: 3g, Protein: 2g, Fat: 4g, Saturated Fat: 1g, Sodium: 5mg, Potassium: 81mg, Fiber: 1g, Sugar: 1g, NET CARBS: 2g

The nutrition information provided are only estimates based on an online nutritional calculator. I am not a certified nutritionist. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have.

Did you make this recipe?I'd love to see it! Mention @KirbieCravings and tag #kirbiecravings!

 

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10 comments on “3 Ingredient Flourless Banana Muffins (No Flour, Sugar, Butter, or Oil)”

  1. I really really love ur recipes ,although i haven’t tried all of them… Making them in a simpler way makes me love them even more… ???

  2. These recipes looks kid friendly I would like to try for my Gson

  3. Can we substitute eggs with flaxseed?

  4. This recipe did not come out for me. What a waste of peanut butter. Used Santa Cruz Organic Dark Roasted and bananas and the egg and baking powder. I had to add an extra 5 minutes cooking time for them to bounce back. These still sunk and never firmed up. These came out like wet souffle. Disappointed.

    • We’re sorry you had issues – we haven’t had those things happen so can’t say what the issue might have been.

  5. Very good muffins…

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